A+ R A-


Open Gym: 9am-Noon

Olympic Weightlifting Club: Noon-2pm


CFMG's Foundations Course will be held this coming Monday (5/21), Wednesday (5/23), and Thursday (5/24) from 6-7pm. You must attend all three sessions. If you are unable to make those times you can come to our Saturday session on 6/2 from 11am-1pm. We WILL NOT be holding a Saturday session on Saturday 5/26, due to our Memorial Day "Murph" Celebration. Don't forget about our Beach Party and Baby Shower!

CFMG would like to welcome Coach Kelly Denham to the CFMG Coaching Staff! You'll be able to catch her during some of our morning sessions.


Buy in: 30 Burpees

5 Rounds

200m run

3 rounds of "Cindy"

Cash out: 30 Burpees

-For time-

(30 min cap)

1 Round of "Cindy" = 5 Pull-ups/10 Push-ups/15 Air squats

Free Beginner WOD at 10am

10 Burpees

10 Sit-ups

10 Kettlebell Swings

200m Run

-AMRAP (As Many Rounds As Possible) in 10 Minutes-

Running the Bars

Put Your Own Mask on First


Hanging Power Snatch



10 Front Squats (155#/105#)

20 KB Swings (53#/35#)

30 Double Unders

4 Rounds for time


Orlando Goes Team

How bad is peanut butter


A1) Weighted Push Ups 10/10/10/10

A2) Farmers Walk Weighted KB's/DB's 200M x 3


8 min AMRAP

9 Toes to Bar

12 Burpees

15 Push Press (95#/65#)

Roy hitting the farmers carry on the final WOD of the Weekend.

Scientific Fat Loss Facts

Stronger: Zack Height


1 Min Each Arm Front Rack Band Stretch - 6.45 in this Video

1 Min Each Leg Couch Stretch


400 M Run

30 Sit ups

12 Hang Cleans (185#/115#)

3 Rounds

25 Min Cap - scale weight accordingly

Are You Recovering or Just Resting?

Evolution of the Games


OHS 3/3/3/3/3

A1) Sumo Deadlift 8/8/8/6/6

A2) Max Burpee Box Jumps  in 1 Min x 5 (24'/20')

Score is the total amount of Burpee Box Jumps completed over the 5 Rounds

Coach Ian handling that 100 pound DB last weekend!

How your goals are shaped by your environment

Thoughts on Flexibility

Congratulations to all the Regional Competitors this weekend! Great job CFMG!

We also want to thank all the members for their support.


100 Pull Ups

100 KB Swings (53#/35#)

100 Double Unders

100 Goblet Squats (53#/35#)

-For Time-

This is a version of a WOD from the 2011 Regional Event


World Record Footage

The Voodoo Band

No Open Gym and No Olympic Weightlifting Club today. Join us for the last day of the 2012 SoCal Regional!

Page 116 of 166

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